Profile: Isolation exercise for the
rear upper arm muscles
Suitability: Intermediate /
Advanced
Target Muscles:
Triceps long head
Equipment: Bench,
Dumbell, Mirror
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals.
Position the bench so it faces the
mirror so you can observe your technique. Adjust the bench to an upright
position
Take a dumbell and sit on the bench,
resting it on your thigh. Lift it up towards your chest. Place your lower back
against the bench and ensure your shoulders are not touching the bench
Twist the dumbell so your palm is
facing the mirror. Extend your arm up and place your free hand underneath your
working arm
Inhale whilst allowing your forearm to
lower behind your head taking care to avoid contact with your head. Keep going
until you feel a stretch in your triceps
Exhale whilst squeezing your tricep
muscles to straighten your arm but do not lock out at the top
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